bob's Raleigh 70.3 race plan
Bob Hiller’s Raleigh 70.3 Race Plan (Race on Sunday, June 1, 2014). Did Raleigh 70.3 last year, but I can't really say what I did was run the last leg. This year will be much better.
60-64 AG. First year with EN.
Thursday – Pick up Mean Jean when she gets off work at 3:00 and drive from Cincinnati to Raleigh. To arrive after midnight at sister's house.
Friday – Sleep in. Good breakfast. Bike easy 15’. Run easy 10’. Noon – 1:00. Athlete check-in at Raleigh Convention Center. (wear new EN T-shirt). Good lunch. Nap if needed. Hydrate. 5:00-6:00, Return to Raleigh Conv. Center for Athlete Briefing. Organize gear in S/B/R bags. In bed by 10:00 pm.
Saturday – Wake up by 7:30 am. Good breakfast. Load bike in car. 9:00 am, leave to take bike out to Vista Point at Jordan Lake and beat the crowd for Mandatory Bike Check-in at 10:00. DO NOT LEAVE GARMIN ON BIKE. Let some air out of tires, because sitting out in sun. Bring suit and swim/check out water if allowed. Hydrate. Noon -3:00 – Meet EN Teammates at Tobacco Road Restaurant on Glenwood Ave. for lunch. (wear new EN T-shirt). Eat well. 3:30 pm, Go to nephew Levi’s dance recital. Hydrate. 8:00 pm, light dinner. 9:00-10:00 pm, re-check S/B/R bags, then go to bed.
Sunday – Wake up at 2:00 am and eat banana and Power Bar or Clif Bar. Drink. 3:00 am, Wake up again. Eat breakfast of Silk, blueberries, & Choc. Whey. 4:00 am, leave for T2 to set up Run bag. Mean Jean to drive and park. 4:30-5:00 am, board bus for Jordan Lake. Hydrate. 6:00-6:30 am, set up T1, pump up tires, load Gatorade on bike, go to bathroom, hydrate, eat Power Bar. 6:50 am, get to Lake start area, warm up if allowed for old farts' 7:06 am wave start.
SWIM. Start at front right. Last year split 33'+ with wet suit. Last week's 2,200y RR was 31:54. This year hope to go 32-34' if wet suit allowed again. If not, hope to be under 35'. T1 - last year 2:59. Remember smooth is fast.
BIKE. Last year 3:01, but struggled at the start of the run, and worse thereafter. Not concerned about time as much as executing the EN Way. FTP is 248. Goal: First 20' at 186w. Settle in and keep in Z3 - 198-211w. Goal 200w. First half of course is faster than second. Hold back for hills in the second half. Starting with about 48oz of Gatorade on board. Take on 2-3 bottles of Perform as needed. Gel every 40'. Maybe 1 Powerbar. Salt Stick at 60', 120' and end of bike leg. T2 - last year 1:33. Remember smooth is still fast.
RUN. Patrick told me my run this year will be epic. I don't want to disappoint him. 
My HIM pace is to be 8:35/mi. Training would support that. 13 mile RR a couple of weeks ago was 1:54, but was flat course, not hot and not after swim and bike. Anything under 2 hrs would be epic. Determined to follow EN strategy. First 3 miles 9:05/, next 7 at 8:35/. Last 3 miles will be downhill lap and plan to pick it up all the way to the finish line. Wearing Fuel Belt with one bottle pre-filled with Gatorade. Start with 3 Salt Sticks in small pouch. Take one at one hour and another if needed. Bring one Chocolate Gu in pouch for "special time" when need to dig deeper. Otherwise, one Gel per 40' from Aid Stations. Plan to drink cup of Perform or water at each Aid Station. Walk 30 steps every 1-2 miles as practiced. Refill small bottle with Powerade as needed.
Mean Jean says if I finish with a smile on my face, she will be 
.